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Healthy breakfast

Here are 14 healthy breakfast foods that can help you lose weight.

1. Eggs
High in protein and rich in important vitamins and minerals such as selenium and riboflavin, eggs are nutritional powerhouses

Thanks to their high protein content, eggs can curb your appetite when eaten for breakfast, giving a big boost to your weight loss.

For example, a study of 30 overweight women showed that eating eggs for breakfast significantly increased satiety and reduced food intake later in the day compared to eating a bagel.

Similarly, another study of 152 adults found that replacing a bagel breakfast with eggs over a period of eight weeks resulted in 65% greater weight loss and 34% greater decrease in waist circumference

From boiled to scrambled to fried, there are many different ways to enjoy eggs.

Try boiling two or three eggs if you like, then combine them with a serving of your favorite vegetables for a delicious and nutritious breakfast.

SUMMARY:

High in protein,
eggs have been shown to increase feelings of fullness, reduce food intake at the end of the day, and promote weight loss.

2ndWheat Germ
Wheat Germ is a component of the wheat grain that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It’s also high in fiber, with nearly 4 grams of fiber in each 28-gram serving

Studies show that increasing your fiber intake from grains can promote weight loss.

In one study, eating a high-fiber cereal was effective in reducing appetite and food intake and in stabilizing blood sugar after a meal 
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Another study followed more than 27,000 men over eight years and found that higher fiber intake from grains was associated with a lower risk of weight gain ( 6Trusted Source ).Try using wheat germ as a topping for oatmeal, smoothies, or yogurt bowls to add a little crunch and extra fiber to your breakfast.

SUMMARY:
wheat germ is rich in dietary fiber. Studies show that grain fiber can help reduce appetite, reduce the risk of weight gain and keep blood sugar levels stable.

3. Bananas:
Bananas are high in fiber but low in calories. They’re a great alternative to sugary breakfast cereals for satisfying those sweet tooths first thing in the morning.A medium-sized banana has just over 100 calories but packs 3 grams of fiber, which can save you up to 12% of your daily fiber needs in one sitting

Fiber helps delay gastric emptying to curb cravings and keep you fuller for longer

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